How to drink a gainer?
Many of those who are engaged in strength training, are interested in how to drink a gainer correctly? How many? What time? What to combine? Can it harm the athlete? You will find answers to these questions in our article.
How to take a gainer?
Experienced athletes are well aware that the most optimal time to take a gainer is right after the end of a workout. The fact is that after heavy physical activity in the human body, the digestibility of carbohydrates and proteins increases significantly. Gainer here comes in handy. Having drunk it immediately after strength training, an athlete not only helps his muscles regenerate faster after significant loads, thereby providing a more efficient increase in muscle mass, but also creates optimal conditions for the body to recuperate, replenish energy reserves, and suppress catabolism.
Another approach is to take a geyner immediately before training. The advantages of this method are that the body receives a powerful source of energy that helps to make the training longer and more intense.And the amino acids contained in the gainer, already in the process of training, will slow down the processes of catabolism. Immediately, it should be noted that if, along with building up muscles, you set a goal to reduce the percentage of body fat, then taking a gainer before a workout is not recommended.
How much to drink a gainer per day?
The question is how much to drink a gainer per day? Is one trick enough?
In most cases, this dietary supplement is taken 2-3 times a day. But this option is ideal for you only if you are an ectomorph, that is, you have a naturally slim physique or have difficulty gaining weight.
If you often go to the gym, do your best, and the scaler is still far from the desired result, then perhaps a gainer in the amount of two or three servings per day is the missing link in the process of your work on your own body.
But how to drink a gainer, if you are inclined to be overweight? Take it once a day after a workout, and in other methods, give preference to protein. If you are interested in the effectiveness of protein compared to a gainer, then we recommend reading the article Gainer or protein.
What can you take a gainer?
The composition of any gainer includes protein, necessarily - carbohydrates, as well as unsaturated fats and some substances, the content of which depends on the brand of food additive. On average, 20–40 g of protein and about 50–80 g of carbohydrates are consumed per serving.
Is it possible to drink a gainer, dissolving it in water? Yes, it is possible, but, as practice has shown, most athletes opt for milk. Also, do not exceed the dosage recommended by the manufacturer. Even if you double the amount of a gainer in one serving, only the recommended dose of the mixture will work effectively. The excess is practically not absorbed. So there must be a measure in everything.
Of the other sports nutritional supplements, the geyner perfectly combines with creatine, since carbohydrates contribute to the effective absorption of the latter. Therefore, many manufacturers immediately introduce creatine into the mixture. If you are focused on results, choose an integrated approach to the organization of your sports nutrition and, in addition to a gainer, stock up on protein, a pre-workout complex, and also vitamin-mineral supplements.
Is Gainer Harmful?
For starters, it is worth noting cases when a gainer cannot be drunk. This is a period of drying and training aimed at losing weight or working out relief.
Is a gainer harmful in itself? Modern media are filled with mythical misconceptions that taking this supplement can lead to heart problems, liver, and even impotence. Do not trust such sources of information.
Gainer is a natural dietary supplement containing pure protein, regular carbohydrates and fats, only in more “powerful” concentrations than in food. Gender and age is not an obstacle for receiving a gainer.
Of the unpleasant effects, one can only mention the individual intolerance of the components and digestive disorders. In the case of diarrhea, give up the supplement for a couple of days, and then continue taking it, simply reducing the dosage. Digestive problems can occur due to lactose intolerance or problems with the pancreas.
And yet - never store a gainer unpacked, especially in wet places, otherwise it will deteriorate.
Now you know how much to drink a gainer per day and how to take it correctly.